Coffinfish
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
Warm Up
500 swim
300 K/D/S by 25 IM order
8 x 25 @ :30 —> 2x through: build up, build down, easy, fast
1000
Set 1
5x through:
3×100 free swim @ b +5 nice and smooth
1×300 free swim @ b, holding b -10 or so (comfortable pace)
3×100 free swim @ b cruise
1×300 free swim @ b Desc 1-5 to fast (#1 should be same effort as first 300, by #5 looking for a fast 300)
6000
Warm Down
4 x 50 kick down (no board), easy back @ b +20 (or your choice, nice and smooth)
TOTAL: 7,200
Main set via